If you dream of growing muscle mass and building bigger triceps, you need to master the close grip bench Press. Need more convincing? How about the fact that this exercise is very popular among power lifters because of the way it enhances the pressing strength of the triceps?
While the standard bench press pounds the triceps, front deltoids and the chest, the close grip bench press puts pressure only on the triceps and the front delts. Here, the role of the chest is minimized. With a close grip, there is no lateral movement of the arms which in turn helps boost the power and size of the triceps.
Equipment:
Bench, barbell or dumbbells. A barbell is much more popular than dumbbells for this exercise.
How to do the close grip bench press
Starting Position:
- Lie with a flat back on a bench
- Tuck in the abs and keep the back straight
- Hold the barbell in a narrow grip (about 12 inches apart), palms facing outwards
The Movement
- The barbell should be held parallel to the ground and arms should be outstretched. Do not lock your elbows.
- Lower the barbell by bending the elbows so that the barbell is about 3 inches above the chest. Pull the elbows closer into the body.
- Hold for a second
- Push the bar back to the starting position.
Tips
The close grip bench press is an intense exercise. Therefore, it is important that beginners start the exercise with low weights. Proper form must be maintained to get maximum benefits from this exercise.
- Extend arms fully but do not lock the elbows at the top of the movement
- Do not allow elbows to flair out as this shifts the work to the pecs and your triceps will not be sufficiently taxed
- Lower the bar gently
- Push the barbell up in an explosive motion, concentrating on giving your triceps a good squeeze
- Do not allow the barbell to touch your chest at the bottom of the movement as this reduces the stress on the pecs and places unnecessary stress on the shoulders
- Do not hold the hands closer than shoulder width as this places unnecessary stress on the wrists
- Wrist supports are helpful while doing this exercise
In conclusion:
Close grip bench press needs to be a regular part of your weight lifting routine. Therefore, when you are ready to work out the triceps, perform this exercise first.
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